Inguva YeHawa Yemazuva Ekugadzirisa Basa Rakawanda Kune Vanhu Vakawanda
Iwe unoziva kurovedza muviri kunokosha kune utano hwako, hutano hwakanaka, uye kunyange hupenyu hurefu. Asi izvi zvinoreva here kuti iwe unofanirwa kutora maawa nemaawa emabasa ekutsvaga kuti uone kuedza kwako kubhadhara? Mune shoko (kana maviri), zvichida kwete.
Kana iwe uri wekutanga, maminetsi makumi matatu emabasa ekuenzanisa masvondo mashanu pavhiki angave zvose zvinotarisirwa kuti iwe mukohwe zvizhinji zvekubatsiridzira, maererano neHofisi yeDaase Prevention uye Health Promotion (ODPHP, chikamu cheDhipatimendi reU.S. yehutano nehutano hwevanhu).
Verenga pamusoro pazvo kuti udzidze zvakawanda pamusoro pemhando ipi yekurovedza uye kuti yakawanda zvakakwana sei kukubatsira kuti uwane akakodzera, urambe uine utano hwakanaka, uye uremerwe uremu.
Iyo Iyo Inowedzera Sei
Kuti ave munhu chaiye, vanhu vakuru vanogona kuwana zvakawanda zvezviito zvekuita muviri kuburikidza nekuita zvishoma zvishoma nemaminitsi 150 emuitiro weaerobic pamwero unoenzanisa vhiki imwe neimwe, maererano neODPHP. Kana izvi zvichiita sekuzvipira kukuru, tarisa nenzira iyi: 150 maminitsi inenge yakaenzana nemaawa maviri nemaminitsi makumi matatu, izvo zvinopfuurira kusvika kusvika hafu yeawa yekurovedza mazuva mashanu pavhiki.
Kutsvakurudza kunoratidza kuti chaizvoizvo zvakawanda, uye zvinogona kunge zvakanyanyisa. Funga nezvekuongorora uku kwa2012 kwakabudiswa muAmerican Journal of Physiology kutarisa migumisiro yezviyero zvakasiyana zvekuita muviri kunorema kurasikirwa. Yakaona kuti varume vekare, varume vane simba kupfuura vamwe vakashandisa kwehafu yeawa pazuva vakarasikirwa nehuwandu hwehuwandu hwemwedzi mushure memwedzi mitatu sevarume vakashanda kweawa imwe chete-kunyange zvazvo maawa akawanda kwenguva yakareba vakapisa mamwe makoriyori .
Uye kunyange zvazvo kurasikirwa kwepanyama kunongova imwe chete inongoraramisa hutano uye hutano hwakanaka, iyo inokosha: Kune mumwe munhu anotakura zvakakomberedzwa zvakanyanya, kuchera kunokosha kunodzivirira zvinetso zvinosangana nekuwedzererwa, zvakadai sechirwere cheshuga nekudzvinyirira pamasangano.
Vatsvakurudzi vanofungidzira chimwe chikonzero varume vakashandisa kwehafu yeawa vakarasikirwa nehuwandu hunorema vangadai vakave nokuti avo vakashanda kweawa imwe vaifunga kuti vaigona kudya zvakanyanya nekuzororazve pakati pezviitiko zvebasa.
Izvi zvinogona kuva dambudziko rinowanzovhiringidza uye rinogumbura rekudzidzira mutsva, zvichiita kuti varege kuona mhinduro zvachose kana kuti kunyange kuwedzera kuwanda nokuti vanonzwa vakasununguka kudya zvakasara kupfuura nguva dzose.
Ndeipi 30-Minute Workout Inoita Sezvaunofunga
Vatsvakurudzi vanoratidza kuti maminitsi makumi matatu emabasa ekuenzanisa angave anonyanya kunzwisisika kune vatangisi kwete chete nokuti kushanda kwakadaro kunopfupika uye kusina simba, asiwo nokuti havazogadziri zvachose simba revanhu.
Heano mimwe mimwe miitiro yekuenzanisira yakakurudzirwa neODPHP:
- Kufamba nokukurumidza (nenzira inenge makiromita matatu paawa kana kukurumidza-asi kwete rutsoka runofamba)
- Water aerobics
- Bhasikoro riri pasi pemakiromita gumi paawa
- Twine tennis
- Ballroom kutamba
- Gardening
Ramba uchiyeuka kuti izvi ndezviitiko zve-aerobic. Kuti urambe uchiita basa rako revhiki nevhiki, ODPHP inokurudzira kuita simba-kurovedza muviri kaviri pavhiki, kushanda yese mikuru miviri. Kutarisa kushanduka kunokosha zvakare, asi hazvingaverengi nguva yako yevhiki nevhiki. Izvo zvichadaro, zvakadaro, zvingakubatsira kuti urambe uchichinja uye udzikise ngozi yako yekukuvara.
Sources:
Office of Disease Prevention and Health Promotion, Physical Activity Guidelines, "Chitsauko 4: Vakuru Vakuru." Nov 30, 2017.
M Rosenkilde, PL Auerbach, MH Reichkendler, et al. "Kurasikirwa kweMuviri weFat uye Maitiro Okupa Mhosva Mukupindirana Nezvinhu Zvakasiyana-siyana zveAerobic Exercise-A Randomised Controled Trial in Overweight Sedentary Males." Am J Physiol Regul Integr Comp Comp Physiol . 2012 Sep; 303 (6): R571-9.